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Leg Workout: Bring Up Your Lagging Quads

Get bigger, more defined quads with this brutal compound set routine of squats and leg extensions.

Leg Workout: Bring Up Your Lagging Quads

In keeping with my recent theme of compound sets (see my back and chest compound set training articles), it's time to address the lower body. So for the legs, I'm giving a spark of intensity to an otherwise typical squat workout as a means of targeting the quads and adding some size and thickness to this crucial muscle group.

In the back and chest workouts, I paired big multijoint movements (bent-over rows and incline presses, respectively) with comparable bodyweight exercises (inverted rows, push-ups). Rather than doing the same for the lower body by pairing barbell or Smith machine squats with bodyweight squats, I'm instead adding in an isolation exercise – the compound set here will be squats and leg extensions.

I'm writing up the workout to be barbell squats followed immediately by leg extensions (see below workout chart), but you have some options here.

First, feel free to do whatever variation of squat you prefer. Of course, the standard barbell back squat is the "king of exercises," but you can swap that out for Smith machine squats, front squats or barbell hack squats if you like. That's totally up to you.

Second, you have the option of changing the order of exercises in the compound set. My workout has squats followed by extensions, which is technically considered "post-exhaustion" (where a multijoint exercise

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